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Staying healthy at work can be difficult, from morning sweets brought in by a co-worker to long hours sitting at your desk, all these can factor into your long term health without you realizing it. New research is finding out that a sedentary lifestyle can be as detrimental to our health as smoking a pack of cigarettes every day. Here’s how your desk job is killing you slowly.

“Sitting is so incredibly prevalent that we don’t even question how much we’re doing it. And because everyone else is doing it, it doesn’t even occur to us that it’s not ok.” Nilofer Merchant said at TED 2013. An increase in the amount of standing desks entering the workforce is a positive but more can be done. A recent study from Career Builder states that 41 percent of people have gained weight at their jobs and most of that can be attributed to unhealthy snacking. It’s not just about our activity levels on and off the clock but our eating habits as well.

Below are a few statistics on how sitting can be slowing harming your health and how to make minor improvements throughout the work day.